Beast Ridge – Page 5 – F3 Chattanooga

July 14, 2019

Don’t make excuses, your friends don’t need them, others won’t believe them……

QIC: Best In Show

Date: 06/24/2019

PAX: Early Bird, Fastlane, FNG-Focker, Jazzy Jag, Mayhem (RESPECT), Oiler, Sidekick, Skitch, Sparky

AO: Beast Ridge

Conditions

74 and moist…..

COP

Little Mosey to find us a nice grassy spot…

SSH

Kick Out Squat (don’t judge the Q for lack of coordination and counting)

Mtn Climbers

SSH

Fire Hydrants

St Bernard Squat

SSH

Smashing Pumpkins

Plank

SSH

LBAC

RLBAC

Imperial Walkers

The Thang

Another little mosey towards the stadium, found us a wall,
Wall sits – 60 seconds

Ali’s and Joe Fraziers (at this point Focker (FNG) decided to splash merlot. I was hit with some splatter, and almost splashed some myself…..enough of that.

Mosey to the far end of the field and lined up at the bottom, paired up for some Dora.

100 squats/ 100 plank jacks/ 100 St Bernard squats (cause the legs weren’t burning enough)

pax 1- sprint/jog to top – alternate with Bernie Sanders

Pax 2- performing the exercises described above)

To the parking lot where we met Mary for a quick hello.

COT

Left the pax with the word that came to me the night before, Growth. When I got involved with F3 in September of 2017, we had 2 workouts at Hill City and 1 at Landfill on Saturdays, now we are at 8 and growing. It is amazing how the growth has become exponential, and it shows no sign of slowing down. I am glad to call you all my brothers and many of you friend.

Moleskin

My first Q with a merlot splash, so proud…..

Only took me 3 weeks to post this BB. I could make a lot of excuses, but I won’t. Just didn’t do it because I did not put this as a priority. I apologize for that, I am entrusted to lead these men when I am on Q, I will do better going forward. Please hold me accountable.

Recent Backblasts

July 12, 2019

Gettin Back At It

QIC: Sidekick

Date: 07/08/2019

PAX: Sparky, Home Alone, Early Bird, FNG-Gaylord, Focker, Mayhem, Fastlane, Rollback

AO: Beast Ridge

Conditions

74 and HUMID

COP

SSH ICX25; Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX15; Mercans ICX15; Right over Left ICX10; Left over Right ICX10; LBAC ICX10; Reverse ICX10; Morrocan Night CLub ICX10; Shoulder Press ICX10; Slow Squats ICX15; Mosey to the Soccer field

The Thang

11s on the Hill

Using the steep hill in the SE corner of the soccer field.

1 Mercan at the bottom – Bear Crawl up the hill – 10 Squat jumps at the Top – Crawl bear down

Continue this ending with 10 mercans at the bottom and 1 squat jump at the top

Mosey – karaoke right – Karaoke left – bernie – Mosey to the next corner

15 Monkey humpers

Sprint to the next corner

Wall Work

Assume a wall sit. Series of Arm postions as we work through a 2.5 minute wall sit

Mosey to the bleachers

Bleacher Work

10 Ircans – Box Jump – 10 Ircans – Box Jump – repeat to the top. Mosey lap around the bleachers.

10 Dercans – Box jump – 10 Dercans – Box Jump – repeat to the top. Mosey lap around the bleachers.

Mosey to the flag. Time

COT

Time to get back at it. long Holiday weekend (or week for me) makes us want to be lazy. time to dust off those F3 shoes and get back to work.

Moleskin

PAX did very well. Workout was quite a bit harder than what I had in my head. The guys pushed through with minimal complaining. There were some modifications made for the betterment of their individual longevity

News

Fallen 5 convergence and ruck event on 7/13 at 7 AM – The Dame

Recent Backblasts

July 8, 2019

Independence Day Hustle

QIC: Sidekick

Date: 07/04/2019

PAX: Vila, Ducktales, Candu, Goose, Hasbro, Phone Book, Best in Show (respect), Blindside, Back Pew, Oiler, Sparky (Respect), Bernie, Roll Back, Chip (Willy Loman), Home Alone, JoJo (Willy Loman), Fastlane, Mayhem (Respect), Vsquared, Jazzy Jag, Skitch, Early Bird, Madoff, Money Ball, Flash, Sunburn (Respect), Bubbles (Respect), Clothespin

AO: Beast Ridge

Conditions

74 and Glorious

COP

Mosey to the Soccer Field (too massive for the baby parking lot (said with an Eastern European accent))

SSH ICX25; Forward fold ICX12; Willie Mays hays ICX15; SSH ICX15; LBAC ICX10, Reverse ICX10, Morrocan Night Club ICX10; Shoulder Press ICX10; Right over Left ICX8; Left over Right ICX8; Mercans ICX15; Slow Squats ICX15; SSH ICX15

The Thang

4 Corners with some Wrinkles (Lady Liberty is no Spring chicken you know)

Corner 1 – 15 Monkey Humpers

Sprint to Next corner

Corner 2 – 15 Mercans

Wrinkle 1 – Split into 5 waves – All hold plank at bottom of hill; Wave 1 bear crawl up the hill and hold plank; wave 2 and so on. back down the hill

Mosey/Bernie/Karaoke to next corner

Corner 3 – 10 burpees

Sprint to Next corner

Corner 4 – 25 Squats

Wrinkle 2 – Bleachers…. – Box jump up one step – 10 Ircans; Box Jump the next – 10 Ircans – – – To the top; Box Jump down landing in a deep squat – 10 Dercans —- all the way down.

Mosey to the Pavilion

Upper body Wall Sit for the win

Split into 2 groups because of the massiveness again

One group on the wall while the other performs 15 ircans; Switch

Repeat with Dercans; and Dips.

Mosey to the new luscious grass in the back.

Football on the Futbal field, in the not so dark at 7:45 instead of 5:45

4 Stations of Exercises that was pretty chaotic due to massiveness of attendance

Station 1 – Most of the PAX; Alternating through various planks and Al Gore until it is their turn to relive their glory days

Station 2 – Throw me the Damn Ball! – Run a go route and hope you get lucky with a PAX who can moderately imitate Tom Brady and throw a football more than 5 yards. Catch said pass. Drop it? 5 burpees for you and the QB. Rotate to station 3.

Station 3 – 4 PAX – In order from your arrival – 10 SSH – 10 lunges- 10 squats – 10 squats with 40 lbs of Corn on your back. Rotate to Station 4

Station 4 – 3 PAX – In order from your arrival – 10 Shoulder Press – 10 Morrocan Night Club – 10 LBAC – Throw your Bomb!. 5 Burpees for an incomplete pass.

back to Flag for Mary

10 Dying Cockroach IC; 10 Rosalita IC; Time

COT

Remember and appreciate your freedom. Not every country in the world gets to choose their leaders, their profession, their spouse, the number of kids they have. Don’t take it for granted. Show some appreciation for your service members, past and present. be safe on your holiday.

Moleskin

There was a Merlot Splash. All i’m saying on that. had some great chatter today, people love tossing the ole pigskin. had some visitors form Birmingham. Welcome

News

Fallen 5 Ruck event 7/13 at 7:00, at the Dame

Recent Backblasts

July 1, 2019

How I Learned to Stop Worrying and Hate the 10 Count

QIC: WuzntMe

Date: 7/1/2019

PAX: Early Bird, MaYhem (R), Sparky (R), Fastlane, Oiler, Peanuts, Sidekick, Focker

AO: Beast Ridge

Conditions

Warm, muggy. It’s July, so…

COP

Mosey from flags to the first parking lot. Bernie, Karaoke, High Knees, Primetime to circle up around lightpost.

SSHx 25
10 HalfBurpees
SSH x 25
10 HalfBurpees
Forward Fold x 30
Left over Right x10
Right over Leftx10
Merkins IC x 15

_Randy_
LBAC x 20
10 Count
Reverse LBAC x20
10 count
Shoulder Presses x20
10 Count
Chinooks x20
_recover_

10 bulgarian half squats, left and right
5 burpees OYO

The Thang

Mosey back to first pavilion. Line up for wall sits and Threeskin’s Cookie Jar. If break needed, PAX were encouraged to do five merkins, then reclaim air chair.

Pass jar back and forth x4
Pass jar back and forth x 4, with five merkins after pass
pass jar back and forth x 4, with five shoulder presses with jar
pass jar back and forth x 4, hold jar straight out for 5 count

Recover. Indian run down to Fastlane’s Love Shack.

Grab a table. All exercises control freak (YHC calls up, pause, calls down):
10 reverse rows/stargazers – hold 10 count on last rep
10 decline merkins – hold 10 count on last rep
10 dips – hold 10 count on last rep
10 stargazers – hold 10 count on last rep

Indian Run back to flags.

Circle up – hold plank.
Ring of fire right (left hand down, right hand on shoulder of man next to you, until full circle complete) – hold for 10 count
Ring of fire left- hold for 10 count.

Time.

COT

CIRCLE OF TRUST: YHC encouraged PAX to stretch their skills and limits for the rest of the year. 2019 is almost over. Redouble your commitments, and try to do difficult things. If you think you cannot do something, then you cannot.
BALL OF MAN: Prayers for Fastlane’s wife’s grandmother. Prayers for the rest of the year. Prayers for family.

Moleskin

MaYhem is suspicious as to how I know both of his daughter’s boyfriends; they used to go to church with me. I still go to church, MaYhem. Just sayin’…

Sparky and Oiler are trying to figure out how to plant F3 in Dalton. They’ve got a park picked out, but need more PAX coming to Chattanooga first…

Sidekick encouraged us to beat his posting record this year.

Everytime I’ve brought the Cookie Jar, Threeskin is a no-show.

We all miss Djibouti.

News

7/4 convergence, rucking ruckers who ruck for the Fallen Five.

Recent Backblasts

June 17, 2019

Day 2 of the Q Gauntlet – Modified Nolan Richardson

QIC: The Count

Date: 06/17/2019

PAX: FastLane, IronButt (Respect Respect), Mayhem, Oiler, Peanuts, Pink Panther, RedTees, SideKick, Sparky, Wazn’tMe

AO: Beast Ridge

Conditions

There was a gloom in the air. Temp was 73 Degrees, humid, and an almost full moon visible through the gloom of the fog!

COP

Warm-O-Rama: Windmills (IC 16), American Hammers (IC 20), Slow Squat (IC 20), Mosey around Soccer Field.

The Thang

Nolan Richardson (40 minutes of Pain) – Modified

Partner Up: PAX 1 Starts Exercise while PAX 2 backpedals 50 yards does a Bobby Hurley and runs back and continues the count where PAX 1 left off. Continue until all reps have been completed.

1. Burpees (50), 2. Squats (150), 3. Big Boy SitUps (75), 4. Little Baby Arm Circles (150 forward and 150 backwards), 5. Merkins (75), 6. Imperial Walkers (150).

Did some Hamstring Exetensions (Soldier March) and High Knees (Skipping Style) with a short Mosey.

On Stadium Steps: Decline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO), Incline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO. Rinse and Repeat for 4 cycles.

Mary’s: 5 rounds (IC x 10) – American Hammer, Flutter Kicks, Hello Dolly, LBC’s, Freddy Mercury.

Mosey back to P/L

COT

CIRCLE OF TRUST: Counterama, Namerama, I talked about how Fathers Day was an important day for Fathers and how they are accountable to those children they lead. I was touched by the words shared with us by T-Rex yesterday on Slack and it was a short testimony, but was very powerful. God Bless him for breaking the cycle and being accountable to those two sons he has!
BALL OF MAN: We prayed for healing for those who’s families are going through life events and needed to be lifted to God in Prayer!

Moleskin

Not quite sure why during Namerama RedTees wanted to call himself IronTees…But he did!!!

News

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

June 10, 2019

Bout as Dumb as Football in the Dark

QIC: Sidekick

Date: 06/10/2019

PAX: Early Bird, Peanuts, Mayhem, Threeskin, Fast Lane, Sparky, Oiler

AO: Beast Ridge

Conditions

72 and Humid, but no rain

COP

3rd Grade Exercises ICX15; SSH ICX20; Willie Mays Hays ICX12; Forward Fold ICX12; SSH ICX20; Right over Left ICX8; Left Over Right ICX8; Slow Squats ICX12; Cherry Pickers ICX12; Moroccan Night Club ICX12; Chinook ICX12; Shoulder Press ICX12

The Thang

Mosey to the First Pavilion

Super Dips ICX20; Dercans ICX10; Ircans ICX10

Mosey to the light Pole

Lunge to the Curb and back; Broad Jump to the Curb and back; Slow Squats ICX15

Mosey to the new Futbal field

Someone? left a bag of corn. Yessssss. and a football.

3 Burpees on your own to test the new grass. Luscious.

Break out into 3 corners.

Corner one holds plank while the first PAX runs a GO route. 4 PAX at this corner.

Corner 2 is where the Football should be caught. Not frequently.

Corner 3 is where you do 5 squats and then 5 more squats with the corn. 2 PAX at this corner.

Corner 4 is for the QB. One PAX performs Moroccan Night Club other PAX launches the pigskin.

Rotation happens after each throw. A completed pass results in no penalty. An incomplete pass results in 3 burpees for the QB and Receiver

We rotated through this quite a few times, mostly unsuccessfully.

COT

We all make mistakes. Some we look back on as being bout as dumb as football in the dark. But, they are memories none the less. Growth can’t happen without assuming some level of risk. Put yourself out there, take some risk. Can’t grow as a person, professionally, emotionally, culturally or spiritually without it.

Moleskin

Mayhem and Peanuts are like Tom Brady and Wes Welker. Threeskin can throw underhanded and over handed. My hands failed me today. I love the new field, going to be home base for me at Beast Ridge from now on.

News

Fallen Five Ruck on 7/13 after convergence at the Dame.

July 4th Convergence at beast Ridge???

Recent Backblasts

June 5, 2019

Best In Show’s Flow – 06/03 (Beast Ridge)

QIC: Best In Show

Date: 06/03/2019

PAX: Sidekick, Jabooti, Early Bird, Threeskin, Sparky(Respect), Fastlane, Wuznt me, Peanuts, Mayhem, FNG-Oiler, FNG-Home Alone

AO: Beast Ridge

Conditions

Pleasant, light fog and oddly bright when done….weird

COP

A short mosey lead us into the Thang, warm ups are overrated

The Thang

Trust me….
Short mosey then

30 ssh

Short mosey then

12 merkins

Short Mosey then (let’s just assume the short mosey between exercises going forward)

30 sec high knees with partner wall sit (that’s new!)

7 burpees

10 crunches

12 merkins

30 ssh

30 sec high knees with partner wall sit

to the stadium!

found us a hill and then….

shoulders taps x5, bear crawl up, shoulder taps x10, crawl bear down, shoulder taps X15

Stadium steps incline merkins x12

Mosey to uncharted territory of the Beast, took note of all the improvement’s taking place, and did 12 dips on some tables we found

wait, forgot the 12 St Bernard Squats! Killa

Sidekick lead us to LBC until time was called. Dun

All in all, not bad, lots of sweat and kept the heart rates up.

COT

yep did this.

Moleskin

A word came to me as I was planning my return to Q after quite some time, that word was “TRUST’.

The pax trusted me as I lead us in a random mosey all over Beast Ridge, stopping to exercise occasionally, they trusted my leadership, following me, trusting I was going to effectively lead them to getting better, working hard, growing strong in our brotherhood of F3.

Without a doubt, the was my most personally inspiring Q I have led, I can’t express how important it was to me, thank you all for being part of it.

News

Lots of stuff, check your local channels

Recent Backblasts

May 30, 2019

Last Practice before the Murph

QIC: Fastlane

Date: 05/20/2019

PAX: Sunburn, Sidekick, Threeskin, Wuzntme, FNG-Yodeler

AO: Beast Ridge

Conditions

58 Degrees Warm & Muggy

COP

25x IC SSH’s

25x IC Imperial Walkers

25x IC 3rd Grade Exercise

25x IC Wind Mill

10x IC LBACs

10x IC Reverse LBACs

25x IC Moroccan Night Clubs

25x IC Shoulder Press

25x IC Slow Squats

The Thang

Mosey on over to the Soccer Field.

OYO 10X Step Up on each Legs and then box jump to the next steps X5

Mosey on over to the play ground.

10 Pull UP OYO X 2

25 Incline push ups OYO X 2

30 Squats OYO X 2

Mosey on over to the pavilion.

25 Incline Push Ups OYO X 2

30 Squats OYO X 2

Mosey on over to Fastlane love shake.

25 Decline Push Ups OYO X 2

30 Squats OYO X 2

Mosey back to the pavilion.

25 Incline Push Ups OYO X 2

30 Squats OYO X 2

Mosey back to the parking lots

15X IC Heel Touches

COT

Prepare Yourself.

Moleskin

Good times had by all. Welcome Yoedeler!

News

Recent Backblasts

May 13, 2019

Relay For Strife

QIC: Sidekick

Date: 05/13/2019

PAX: Threeskin, Whittler, Prosciutto, Sparky, Fast Lane, Early bird

AO: Beast Ridge

Conditions

57 With a bit of a Nip in the air

COP

SSH ICX30; Willie Mays Hays ICX15; Slow Squats ICX15; Forward Fold ICX15; Mercans ICX12; Left over Right ICX10; Right Over left ICX10; Seal Claps ICX15; Alabama Ass Kickers (Auburn Variety) ICX15; Shoulder Press ICX15

Grab the Corn and Mosey to Soccer Field

The Thang

Relay for Strife

Broke up into two groups.

Round 1

Pax 1 – Run a lap of defined distance and route

Pax 2 – Ircans

Pax 3 – Box Jumps with Corn on your back (Step ups to modify)

Pax 4 (where applicable) – Hold Al Gore

When runner gets back, rotate forward in the PAX count. Repeat until all Pax have completed each leg

Round 2

Pax 1 – Run a lap of defined distance and route

Pax 2 – Dips

Pax 3 – Squats with Corn on your back (Step ups to modify)

Pax 4 (where applicable) – Hold Al Gore

Round 3

Pax 1 – Run a lap of defined distance and route

Pax 2 – Dercans

Pax 3 – Lunges with Corn on your back (Step ups to modify)

Pax 4 (where applicable) – Hold Al Gore

AmeriCORN Challenge

Each Pax takes a turn of Mercans to failure with corn on your back

Mosey to flag to drop the corn

Mosey to Pavilion for modified Mary

Super Dips ICX20; Box cutters ICX15; Super Dips ICX15; Rosalita ICX15

Mosey to Flag

Time

COT

F3 Chatt is growing! Don’t get complacent. Keep the momentum moving forward. Visit other AOs. I went to 5 AOs last week and did not even get to Hill City. lots of good workouts to share both internally and externally to F3. None of which are too far to drive to.

Moleskin

I didn’t catch most of the MC this morning. so not real sure what was said. PAX seemed to have a good time though and it was nice to have some salty meat and a German dictator with us this morning.

News

Murph at the Dame! 5/27!

Recent Backblasts

May 7, 2019

Playing with House Money

QIC: Peanuts

Date: 05/06/2019

PAX: Fastlane, Jabooti, Skitch, Sidekick, FNG-Sparky, The Count, Threeskin, WuzntMe

AO: Beast Ridge

Conditions

56 degrees, partly cloudy (Skitch said it was chilly)

COP

Imperial Walker x 10 IC
Knee & Ankle Rotation x 5 IC
Hip Rotation x 5 IC
Thigh Stretch x 10 IC
Third Grade Exercises x 10 IC
Mountain Climbers x 10 IC
Plank Jacks x 10 IC

The Thang

Teams of two (one team of three) get poker chips from Q and mosey to soccer field where the dew was fresh. Meet at the bottom of the bleachers and place poker chips on the bleachers.

5 CARD STUD

Pax 1: take one poker chip and proceed to do 5 Incline Merkins OYO followed by a box jump up to next step. Rinse and Repeat until reach the top of bleachers and place poker chip at the top and mosey back down.

Pax 2: Bernie Sanders across the soccer field and do 5 burpees OYO at the other side and sprint back to bleachers.

Pax 1 and Pax 2 switch. Repeat until all poker chips are at the top of bleachers.

BELMONT STAKES (one lap around the soccer field)

Short side: Alternating lunge followed by 10 squats OYO. Switch to 5 squats OYO half way (unless your name is Sidekick then continue with 10)
Long side: Sprint (disregard your lane and just use Maximum Security…oh wait I mean Effort)
Short side: Bernie Sanders.

SECOND CHANCE BETS

Pax 1: Back to the bleachers and 5 Dips followed by box jump to next step. Rinse and Repeat until reaching the top of the bleachers. Don’t forget to grab your poker chip and mosey back down and place at the bottom.

Pax 2: Bernie Sanders across the soccer field and do 15 LBCs on the other side and sprint back to bleachers.

Pax 1 and Pax 2 switch. Repeat until all poker chips are back at the bottom.

ROULETTE WHEEL OF MARY

Pickle pointers x 10 IC

Flutter kicks x 10 IC

Pretzel crunch x 10 IC

Big boy sit ups x 15 IC

COT

Discussed the need to always be looking to grow and change. If you hide from change, change will come for you. Change is not something to fear but can always be an opportunity. Yours truly refused to change for a lot of years and then change came whether I liked it or not. It can be a lot harder that way, but once you begin to accept it and use it for growth it can be a wonderful thing. I truly believe that each time God sees us refuse to change he is keeping tally and he will just keep trying until we eventually get that we have to do it. It starts off as a slight nudge, but if we don’t pay attention it turns into Jesus coming Reggie White style (http://phillysportsphan.blogspot.com/2006/07/mike-golic-reminds-us-why-we-loved.html).

Moleskin

It was fun being the Q. A little stressful, but good to see the encouragement of the HIMs that were there. Hearing Jabooti whine made me certain I led a good workout.

News

Murph at the Dame on Memorial Day. For anyone who is unaware of this event, I will offer that Lt. Michael P. “Murph” Murphy was an absolute HIM. After graduating from Penn State and being accepted into law school, he, instead, chose to become a Navy Seal. When I think about the Murph event being way to hard to even comprehend, I remember that Lt. Murphy did this thing on a regular basis and how hard it must have been to fight on that day in mountains of Asadabad.